“Gratitude unlocks the fullness of life… makes sense of our past, brings peace for today and creates a vision for tomorrow.” – Melodie Beattie
Saying thank-you and showing your appreciation does more good than you may think. This benefit accrues both to the giver and recipient. Indeed, these types of expressions and acts are powerful forms of gratitude. Yet, while it may seem normal to be verbally appreciative at certain times and with specific people, there’s much more that you can get out of gratitude at other times. Here’s a look at how gratitude can affect your physical and psychological well-being.
Gratitude Promotes Positive Mind-Sets and Reduces Stress
A 2017 study published in Scientific Reports looked at the
Gratitude Related to Better Sleep, Mood, Less Fatigue and Inflammation
Gratitude Predicts Lower Depression Rates In Patients with Chronic Illness
Sirois and Wood (2017) examined longitudinal
Various Elements of Well-Being Associated with Gratitude
A white paper on the science of gratitude prepared for the John Templeton Foundation by the Greater Good Science Center at UC Berkeley highlights a number of studies showing possible connections between gratitude and various elements of well-being in those with self-reported higher dispositional gratitude. These include life satisfaction, happiness, positive affect, optimism, and subjective well-being. Authors also mention studies of university students self-reporting higher-order gratitude also reporting increased life satisfaction and positive affect. Examples of higher-order gratitude include thanking God, appreciating life’s hardships, cherishing the present, thanking others, and cherishing blessings.
How Gratitude Helps Improve Mental Health
Joel Wong and Joshua Brown, writing in the Greater Good Magazine, outlined research showing how gratitude helps improve mental health. The article’s authors also provided insights from their research on what may be the origins of the psychological benefits of gratitude:
- Gratitude shifts attention away from toxic emotions like envy and resentment.
- The benefits of gratitude occur even without sharing written gratitude letters with intended recipients.
- Gratitude’s benefits take some time to occur as they don’t always happen immediately following the gratitude activity.
- Effects on the brain from gratitude activity appear to be lasting, and may train the brain to become more sensitive to gratitude experiences later, thus helping to improve mental health.
Gratitude Fosters Well-Being at End of Life
Everyone dies, although not all of them die a quick and painless death. For many people suffering terminal illness, specifically cancer, the end may be a long time coming. During that slow, inexorable approach to dying, the patient generally interfaces with a number of caregivers: family, friends, hospice and other medical and mental health professionals. Not much has been studied about what is termed positive emotional communication in caring for those at the end of their lives. However, a 2018 study published in
Appreciation or gratitude was one of the category codes for positive emotional communication between the hospice nurses, caregivers, and their cancer patients. Included in the category are counting blessings, appreciation of life circumstances, gratitude toward others, and thinking of someone. An example exchange between patient and nurse might be: “I’m so grateful for everything you do for us.”
Researchers said that the results of their study show that a focus on positive emotional communication brings a strengths-based approach to communication with patients during end-of-life care. Other category codes for positive emotional communication include humor, praise or support, positive focus, savoring or experiencing joy, connection, and perfunctory (social etiquette, etc.). Authors said that such communication can “build a sense of strength, connection, and joy despite facing loss and life-limiting illness.”
Conscious Decision to Increase Gratitude Pays Off
Making the choice to increase gratitude isn’t difficult, yet the decision to do so can and will pay off in ways not immediately seen. Think of the immense power of positive thinking, maintaining a positive attitude, and seeing life in all its richness and variety of opportunities. There’s much to be grateful for each day, from waking up to going to sleep. Being mindful of blessings, thankful for all the gifts we’ve been given, and expressing our gratitude to others costs nothing, and is an ongoing benefit.